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  #11  
Old 04-20-2004, 10:16 AM
Arkades Arkades is offline
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[ QUOTE ]
Dude man, that's a fat cat in your sig. [img]/forum/images/graemlins/ooo.gif[/img]

My cousin had a cat like that. Whenever it sat on the bed, the bed would sink as if a person were on it. [img]/forum/images/graemlins/grin.gif[/img]

[/ QUOTE ]
Yes I know [img]/forum/images/graemlins/smile.gif[/img]
Look at it's chin, is that a tounge?
  #12  
Old 04-22-2004, 08:06 AM
Arkades Arkades is offline
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I've decided to do hams and calves on saturday along with delts, instead of thursday, which used to be quads, hams and calves.

Split looks like this now:

Monday: Back/Abs/Forearms
Tuesday: Chest
Wednsday: Rest
Thursday: Quads
Friday: Bicep/Tricep/Forearms
Saturday: Shoulders/Hamstrings/Calves
Sunday: Rest
  #13  
Old 04-22-2004, 08:22 AM
Arkades Arkades is offline
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Today was thursday, and I totally scorched my quads...
This time I wrote down weight also.

Quads:
- Front Squats: 15 (40kgs), 12 (45kgs), 10 (47,5kgs), 8 (50kgs), 6 (52,5kgs).
- Back Squats: 15 (50kgs), 12 /w rest pause on 10th (50kgs),
10 (47,5kgs).
- Horizontal Leg Press: 15 (200kgs), 12 (230kgs), 10 (260kgs).
- Leg Extensions (1 foot at a time): 12 (20kgs), 10 (20kgs), 8 (15kgs).

I was totally blown away by the time I got to the leg extensions, I could hardly walk. I got nauscious after I completed all 3 sets. I sat on the leg extension machine for a while, then I thought to myself (Arrgh here it comes), so I ran up to the toilet, but after like 5 minutes of struggling to keep it down, I felt "finer".
Afterwards I did the PWO shake, and here I am.
Great workout.
  #14  
Old 04-23-2004, 08:27 AM
Arkades Arkades is offline
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Default Re: Arkie\'s Journal

Friday, Arms:
Tris:
- Closegrip Bench (3 sec negative): 12(35kgs), 10(37,5kgs), 8(37,5kgs), 6(42,5kgs), 20(32,5kgs).
- Skullcrushers: 7(30kgs), 12(25kgs), 10(22,5kgs), 8(22,5kgs) rest pause on 6th, 15(17,5kgs).
- Frenchpress: 12(12,5kgs), 15(10kgs)
- DB Overhead Extensions(2 sec negative): 6(7kgs), 6(8kgs), 8(6kgs), 20(3kgs)
Bis:
- Barbell Curls: (Standing up against a wall) 12(30kgs), 10(30kgs), 8(30kgs), 6(30kgs) 16 (22,5kgs).
- Preacher Curls: 12(22,5kgs), 10(20kgs), 15(17,5kgs).
- Cable Preachers (One and at a time, 3 sec hold at peak contraction, 3 sec negative): 15(5kgs), 12(6kgs).
- Alternating Incline Curls: 12(20 kgs), 15(16kgs).
- Concentration Curls: 15(6kgs), 12(4kgs).
- Hammer Curls: Set #1: 15(6kgs) drop 8(4kgs).
Set #2: 12(6kgs) drop 6(4kgs).

I'm wasted [img]/forum/images/graemlins/crazy.gif[/img]
  #15  
Old 04-24-2004, 08:24 AM
Arkades Arkades is offline
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Default Re: Arkie\'s Journal

Saturday, Delts, Hams, Calves.

Delts:
- Smith presses to the front: 15(32,5kgs), 12(35kgs), 10(37,5kgs), 8(40kgs) 6(42,5kgs) drop 6(35kgs).
- Arnold presses: 15(24kgs), 10(24kgs), 12(20kgs).
- Upright rows: 15(25kgs), 10(35kgs), 15(25kgs).
- DB Lateral raises: 15(12kgs), 12(12kgs), 10(8kgs), 20(8kgs) rest paused on 10th, 14th and 17th.
- Front raises: 10(12kgs), 15(10kgs), 12(12kgs).

Hams:
- Standing Leg curls: 12(25kgs), 15(20kgs), 10(25kgs).

Calves: 15(45kgs), 12(40kgs), 15(Bodyweight, one foot at a time).

The reasons I didn't do more excersises for both hams and calves are: My gym only has one machine you can do hams with, and I wasn't sure about SLDL's since I've got Deadlifts on Monday. Calves, only have one machine for them, and have to use smith machine for seated calf raises, imagine over 100kgs resting on the tip of your quads...

Anyways.. Good workout, can hardly wait till next saturday.
  #16  
Old 04-26-2004, 07:36 AM
Arkades Arkades is offline
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Default Re: Arkie\'s Journal

Monday, Back, Forearms and abs:
Back:
- Bodyweight Wide Grip Pullups: 8, 3 x (4+1 negative)
- Closegrip Chins: 6(75kgs), 8(70kgs), 10(65kgs), 12(60kgs), 15(52,5kgs), 20(35kgs).
- Barbell Rows (explosive positive phase, 3 sec negative): 6(55kgs), 8(45kgs), 10(45kgs), 12(40kgs).
- T-Bar Rows (One hand at a time): 8(35kgs), 10(30kgs), 12(25kgs), 15(20kgs), 25(15kgs).
Forearms:
- 3 sets of BTB Wrist Curls SS Static Holds.
- Seated palms down cable wrist curls: 100 rep method (10kgs)
Abs:
- Machine Crunches.
- The machine that works your obliques.

Didn't do deadlifts today, my lower back felt kinda odd so I'll let it rest till next time. But next monday, it's going down...
I was shocked by the fact that I managed to do 8 pullups, since I've gained 2 kgs since last time I did them.
Good workout.
  #17  
Old 04-27-2004, 07:11 AM
Arkades Arkades is offline
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I'm not gonna post what I did today...
Worst workout ever.
  #18  
Old 04-29-2004, 12:52 PM
Arkades Arkades is offline
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Default Re: Arkie\'s Journal

Thursday, Quads.

- Front Squats: 6(65kgs), 8(60kgs), 10(55kgs), 12(50kgs, 15(47,5kgs).
- Back Squats: 10, 12, 15.
- Horizontal Leg Press: 10(260kgs), 12(260kgs), 15(260kgs) drop 12(200kgs).
- Leg Extensions (one foot at a time): 12(25kgs), 15(20kgs), 25(15kgs).

The reason I didn't note the weigth I did on back squats is because I mostly focused on getting the wide stance form right.
After the last set of extensions, I tried to walk up the stairs, but I actually didn't make it... So I sat down for a minute [img]/forum/images/graemlins/smile.gif[/img]
  #19  
Old 05-03-2004, 11:44 AM
Arkades Arkades is offline
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Default Re: Arkie\'s Journal

Monday, Back/Abs/Forearms.

Back:
- Pullups: 6+4 assisted(4 sec negative), 8+6 assisted(2 sec negative), 4+4 assisted(3 sec negative), 4+4 assisted(3 sec negative).
- V-Handle Pulldowns: 15,12,10,8,6.
- T-Bar Rows (one hand at a time): 12,10,8,6.
- One set of DB Rows for 25 reps.
- Barbell Rows: 15,12,10,8,15
Forearms:
- BTB Wrist Curls SS Static Holds
(20, 15, 17) (60, 60, 60)
- Palms Down Seated Wrist Curls: 3x Quadruple dropsets.
  #20  
Old 05-04-2004, 01:42 PM
Arkades Arkades is offline
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Tuesday, Chest.
Flat DB Presses: 8,10,12,15
Incline Presses (smith machine): 6,8,10,8
Dips: 15,12,10,8
Machine Flyes: 12 drop 10 drop 6, 12 drop 12 drop 10.
Incline DB Flyes: 8 drop 6 drop 4, 8 drop 6 drop 6.

On Flat DB press, I held peak contraction for 5 seconds on the last rep, each set, I also did this with the incline smith presses.
Pretty good workout.
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